WOD 7.21.14

7.21.14

Dynamic Warm Up

Front Squat (5×3)

Metcon (Time)
21-15-9
Goblet Squats 70/53
GH Sit Ups
Cash Out 5x Hill sprints rest 1:1

NOTES:

Front squat…new PR… #270 x 3

3:47 for metcon

Second wod:

7 rounds for time
3 box jumps… 20, 24, 30
10 air squats
20 DUs

10:03

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